what type of muscles do you want? by this i mean do you want to work on explosive power, strength, or do you want the looks of muscles? explosive = plyometrics/power lifts, strength/looks of muscles requires lots of reps with a decent weight - so you can increase the fibers in your muscles so you look like you got muscles

talk to your trainer about what you want and he should offer a new strategy - especially since it sounds like your prior workouts was to shed weight, it's totally different workouts.

plus with your diet, lots of people jump straight to "i should intake x calories a day" that shit is wrong dude - if you don't even work enough to burn that amount of calories a day you'l put on weight, you need to have a diet that works along side with your workout - which means it'll change constantly with your workout.

shit gets really complicated so read up on complex and simple carbs, plus protein synthesis and the differences between each type of protein - good nutritution does more than workouts. (i.e. mixing protein shakes with different types of proteins[digestion rates] so your body is constantly engaging in protein synthesis. no complex carbs before bed, simple ones are fine such as fruits etc.)

what type of muscles do you want? by this i mean do you want to work on explosive power, strength, or do you want the looks of muscles? explosive = plyometrics/power lifts, strength/looks of muscles requires lots of reps with a decent weight - so you can increase the fibers in your muscles so you look like you got muscles

talk to your trainer about what you want and he should offer a new strategy - especially since it sounds like your prior workouts was to shed weight, it's totally different workouts.

plus with your diet, lots of people jump straight to "i should intake x calories a day" that shit is wrong dude - if you don't even work enough to burn that amount of calories a day you'l put on weight, you need to have a diet that works along side with your workout - which means it'll change constantly with your workout.

shit gets really complicated so read up on complex and simple carbs, plus protein synthesis and the differences between each type of protein - good nutritution does more than workouts. (i.e. mixing protein shakes with different types of proteins[digestion rates] so your body is constantly engaging in protein synthesis. no complex carbs before bed, simple ones are fine such as fruits etc.)

final note, shit gets expensive.

My current workout is changed from the previous one since my goal is also changed from losing weight to building muscles. Right now, just like you said, i do more reps with decent weights plus i try to lift heavier in order to get the strenght.

my goal is to have a good looking body. by other words i just want the look of muscles. nothing aggresive.

i guess my only problem is my diet at this point...

i am searching a lot but things are getting more and more complicated as i read more.

a very strict diet with a huge amount of protein eating 6 times day (your body can only absorb so much protein in a given amount of time)

make sure you eat protein within 30-60 minutes of your workout

sleep at least 8 hours a night

stop eating 3 hours before bed (messes up your insulin levels which screws up fat burning and muscle building for several hours of your sleep cycle)

drink lots of water

cut the sugar

I think you should try getting to maybe a lean 190-200 first and see how you like it. When you aren't carrying around much body fat you will be surprised how big you actually are.

I've also seen people go another route where they dont care about the added fat. If a lean 220 was your goal they will balloon up to like 240-250 and then cut until they are back to 220. The theory is they can achieve a lean 220 faster that way. Although that cut is the hard part! haha I have a few buddies who got to 240 and then didn't make the cut because they couldn't handle dieting when they have that much muscle starving for food.

You're gonna gain some body fat once you start bulking. Less reps more weight to build bigger muscles and eat lots of protein before and after your workout. Easier to bulk up then slim down as opposed to bulk while keeping your body fat% stable.

I can chime in on this as I've been seeing good muscle building lately.

You workout 3-4 times a week, switching between muscle groups. For me, I dedicate each workout day to 2 different muscle groups. Ex. Monday: Chest/Triceps, Wed: Biceps/Shoulders, Fri: Legs/Back. I work in forearms every now and then on one of the 3 days, just feels like whichever one Im not as tired in.

The key here is: Patience. When I started working out in the beginning of my workouts I was doing my whole body at the gym, 3 times a week. If we were talking about my chest here, I'd be working out on it three times a week!

At the beginning it got strong really quickly (about the first month or so), but then I noticed I plateau'd. I wasn't going higher in my weights, I wasn't seeing anymore muscle definition being added. I didn't notice this till about my third month, being stuck at 50's =__=.

Later I'd learn that I had to give my muscle groups one week of rest . As my weights got heavier and heavier I'd strain my muscles more. What I didn't realize was that I needed more time for them to repair. I started doing them once a week, and holy hot damn every week I feel the extra power and I see the definition coming out faster! Much faster!

Don't OVER-Train. You'll rob yourself of the recovery stage for building muscle (like I was doing). Aside from that, take protein shakes before you go to bed that are designed to release protein slowly over night. You build more muscle when you sleep than you do at the gym! Always remember that.

P.S. Don't take creatine you'll miss it when you're off it. Do it all natural.

Also, doing HIIT right after your workout has been shown to actually boost test levels and therefore help you pack on muscle. I noticed results when I started doing it.

This is interesting... it enough test to really pack on that much more?

I think he's getting calories...but not enough clean cals from his pro/carbs.
@ his height and weight the only thing lacking here is diet, get that in order and you will really see results. Bf will go up if you want rapid results,(as in bulk,then cut bf) but you could slow bulk...never been a fan of it personally though. Get your cal intake up, protein per lbm lb. and train as hard as you can and the rest is sleeping like a bear.

dont eat more then 40g's of protein at a time...your body can only process so much and you will get constipated...make sure you are taking a multi-vitamin everyday, and fish oil pill (helps with digestive track) and a fiber pill....if your joints start to get very sore start taking a glucosomine(spelling) pill works wonders with lubricating joints...

but 2 things that have worked for me is no joke P90X!!! i lost 43lbs on the scale the first time i did it...gained almost 3 inches in my biceps...

when i got back into working out i incorporated p90x and TRX training (suspension training) it will kick your ass but you will def notice the muscle gain...also add some cardio to your routine only if its a mile or 2...this will help keep that unwanted fat off

What you eat reflects how you look. Eat right and eat clean. Supplements should consist of these few essentials: whey protein (pre and post workout), pre workout drinks (i.e NO explode), efa, and most importantly daily vitamins.

One thing i would suggest in working out is dont worry too much on how heavy u can lift, instead, concentrate on proper movement and techniques. Ive seen too many ppl at the gym with aweful techniques. Lastly, working out should be fun, so challenge urself to new ways to conquer the same muscle group. Just dont overdo it.

What you eat reflects how you look. Eat right and eat clean. Supplements should consist of these few essentials: whey protein (pre and post workout), pre workout drinks (i.e NO explode), efa, and most importantly daily vitamins.

One thing i would suggest in working out is dont worry too much on how heavy u can lift, instead, concentrate on proper movement and techniques. Ive seen too many ppl at the gym with aweful techniques. Lastly, working out should be fun, so challenge urself to new ways to conquer the same muscle group. Just dont overdo it.

Pretty good advice, minus the bold.

Supplements are created to do exactly that; fill in the voids that we are not getting from whole foods.

its all about diet, everyone has their own point and everyone has their own method, you just have to find yours because not everyones body reacts the same

for me i workout pretty much 7 days a week but i use a 4 day cycle

i have been hitting the gym for almost 2 years now but i didnt start doing things the right way until about a year ago

so my routine at the gym is like this

Day 1 an hour of Chest then 1 hour of abs and cardio
Day 2 an hour of shoulders then 1 hour of abs and cardio
Day 3 an hour of arms (tricep/biceps) then 1 hour of abs and cardio
Day 4 an hour on back then 1 hour of abs and cardio

you can change it up once in a while too because you dont want your body and muscle to get used to the same routine